Emma Laing, clinical professor and director of dietetics in the College of Family and Consumer Sciences, recently spoke with The Healthy about four habits for stronger bones at every age.
First is making deposits into the bone bank by getting calcium and Vitamin D from food and supplements. The second habit is to exercise regularly.
“If it’s a struggle for you to obtain the recommended amounts of these nutrients from food alone, you might need to take a multivitamin or a specific type of dietary supplement,” Laing said. “The two types of vitamin D supplements—vitamin D2 and vitamin D3—and both are beneficial for bone health. To figure out how much calcium or vitamin D you might need from a supplement, consult your health care provider or registered dietitian.”
Third, people should consider their lifestyle factors, including consumption of alcohol, caffeine and high-sodium foods.
“Adults should stick to national guidelines for alcohol consumption, which indicate two drinks or less in a day for men or one drink or less in a day for women,” said Laing, who is a national spokesperson for the Academy of Nutrition and Dietetics.
Lastly, it’s important for people to consider the health of their parents and grandparents because much of bone health is determined by genetics.
